It’s the last day to drop off your donation gifts. Thank you to everyone for helping create a huge pile of presents under the DNR tree!
Freedom WOD Classes
Warm Up: 8 Mins
5 Inchworms
2 Rounds:
10 Glute Bridges
10 Russian KBS
10 Barbell Back Squats
10 Push Ups
Strength: 12 Mins
12 Min EMOM
Min 1: 8/Side Back Rack Reverse Lunges
Min 2: Rest
Min 3: 10-16 Ring Dips (Kipping allowed)
Min 4: Rest
Metcon: 20 Min Cap
Partner Workout For Time:
60 Back Squats 155/105 *From Squat Rack
80 KBS 53/35
60 HSPU
80 Box Jumps 24/20
60 Hang Power Cleans 115/75
*Athletes split work as desired. Only one athlete works at a time.
